The best and worst shoulder exercises

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Here’s what we have in this edition:

• The best and worst shoulder exercises

• Calf gains as easy as 4 + 1

• Dissecting the Mike Tyson push-up

Exercise Tips

Shouldering the Load

Building big shoulders is the dream of everyone who steps into the gym. The term “broad-shouldered” has been used to denote muscular frames for longer than barbells have been in existence.

Fitness influencer and bodybuilder Jeff Nippard takes time out of his busy day to help rank the best (and worst) shoulder exercises seen regularly in the gym.

If you want big cannonballs flanking your left and right upper body, stick to the motions in the coveted S- and A-tiers, like the reverse pec deck and seated dumbbell press. On the opposite end, Nippard says the front dumbbell raise and resistance band lateral raise are two moves you can safely ditch.

For width that never wanes, pay attention and prioritize these specific shoulder movements.

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Leg Training

Calf Math

Calf training can be kind of stupid. Notoriously schlubby pro golfer Phil Mickelson can walk around the green with the most chiseled pair of calves ever seen. At the same time, seven-time Mr. Olympia Arnold Schwarzenegger can train for hours and still get made fun of for his slender lower legs.

Using the power of lengthened partials and some simple math, you can help coax your calf development along without devoting your entire day to training them. BarBend writer Jake Dickson outlines how he put a full inch on his calves in under a year by using his so-called “4+ 1” system. If you think it is impossible for stubborn calves to be tamed into fresh growth, you owe it to yourself to give this strategy a look.

Calisthenics

Push-Ups for a Punch-Out

In addition to being one of the baddest men of all time in a boxing ring and the hardest final boss in video game history, Mike Tyson has always been known for his incredibly strong physique. So much so that he even has a push-up variation named in his honor.

Unfortunately for historians, any connection between the fighter and the popular “Mike Tyson Push-up” may be purely accidental. That doesn’t mean you can’t use this advanced calisthenic tool to build up your body and lung capacity to levels that rival the actual Tyson of legend. This tutorial will walk you through each step of the process, including basic-to-advanced progressions based on your current level of fitness.

Everything Else

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